How to Test Your Breathing: Guide to Breath Hold and Control Pause Techniques

Have you ever stopped to wonder how well you’re actually breathing? Many of us don’t realize how important it is to check our breathing until we notice problems.  

A simple breathing test can reveal a great deal about how effectively your body is absorbing oxygen and managing stress. Understanding your breath better helps uncover hidden issues that might be affecting your energy, focus, or sleep.  

Breath holds and control pause techniques are easy ways to assess your breathing control and lung function. These tests don’t require special equipment and can be done comfortably at home.  

In this blog post, you’ll learn why testing your breathing matters, how to perform breath hold and control pause tests step-by-step, how to interpret your results, and practical tips to improve your breathing for better health and wellbeing. 

Why Test Your Breathing? 

Testing your breathing is important because it reveals how well your lungs and respiratory system are functioning. Breath control and breath holding tests provide valuable information about your lung health, oxygen intake, and how efficiently your body manages carbon dioxide.  

This insight can help you detect early signs of breathing problems or lung conditions before symptoms become obvious. 

You can easily perform these tests at home without special equipment, making it a practical way to monitor your respiratory health regularly. Knowing how to test your breathing allows you to track improvements, understand your body’s needs, and decide when to seek medical advice. 

The significance of breath holding tests lies in their ability to assess your body’s breath control and lung capacity, which affect energy levels, stress management, and overall wellbeing.   

What is the Breath Hold and Control Pause Test? 

The Control Pause (CP) is a simple breath holding test, which is a reliable measurement used in the Buteyko Method to assess your breathing efficiency and lung function.   

The Control Pause is very similar to the BOLT (Body Oxygen Level Test), which you can also take to find out your BOLT score. 

Unlike traditional breath-holding tests where you take a deep breath and hold it as long as possible, the Control Pause involves holding your breath after a normal, gentle exhale. This approach ensures consistency and accuracy because it standardizes lung volume, removing factors such as lung capacity or willpower from the equation. 

What does the Control Pause measure?  

• It reflects your body’s tolerance to carbon dioxide (CO₂), which is the main driver of the breathing reflex.  
• The length of your breath hold after exhaling shows how sensitive your respiratory system is to CO₂ buildup.  
• A longer Control Pause indicates better breath control, healthier breathing patterns, and more efficient oxygen delivery. 

Why is this important?  

• Low Control Pause is often linked with overbreathing, asthma, anxiety, rhinitis, sleep apnea, and other breathing-related conditions.  
• People with low CP tend to breathe faster,  use upper chest muscles more, and experience irregular and shallow breathing patterns.  
• Improving your Control Pause through Buteyko breathing exercises helps reduce symptoms like breathlessness, coughing, wheezing, and chest tightness. 

Factors that affect your Control Pause:  

• Chemosensitivity to carbon dioxide: How sensitive your body is to rising CO₂ levels.  
• Bronchoconstriction: Narrowing of airways reduces breath hold time.  
• Discomfort in the diaphragm: Physical sensations can trigger the urge to breathe.  
• Anxiety and emotional state: Psychological factors influence breath control. 

Step-by-Step Guide: How to Perform a Breathing Control Test (CP Measurement) 

You can easily perform the Control Pause breathing test at home with no special equipment. Follow these steps carefully: 

1. Sit upright and relax your body.  
2. Breathe normally through your nose for one to two minutes to settle your breathing.  
3. Take a small, silent breath in and out through your nose.  
4. After exhaling, gently pinch your nose to stop air from entering your lungs.  
5. Start a timer and hold your breath.  
6. Stop timing as soon as you feel the first definite urge to breathe or notice the first involuntary muscle movement in your throat or diaphragm.  
7. Release your nose and breathe in gently through your nose. Your first breath should be calm and controlled; if it’s large or noisy, you may have held your breath too long, which affects the accuracy of your measurement.  
8. Record your Control Pause time in seconds. 

Important safety tips:  

• Do not strain or force your breath hold.  
• Always stop at the first sign of air hunger.  
• For the most consistent results, measure your Control Pause first thing in the morning before getting out of bed.  
• Avoid testing if you feel dizzy, lightheaded, or unwell. 

How to Interpret Your Breathing Test Results 

Your Control Pause score offers valuable insight into your breathing health. Below is a guide to help you understand what your results mean and how they relate to your overall respiratory function: 

Control Pause (Seconds)	Interpretation	Breathing Characteristics & Symptoms
≤ 10 seconds	Very poor breath control	Fast, irregular, noisy breathing; frequent sighing, yawning, and symptoms like asthma, anxiety, and breathlessness.
11–15 seconds	Poor; significant room for improvement	Upper chest breathing, hard breathing, irregular patterns, and symptoms common.
16–25 seconds	Moderate; breathing improving but still suboptimal	Some natural pause, breathing less labored but not optimal; mild symptoms may persist.
26–39 seconds	Good; efficient and controlled breathing	Calm, quiet, nasal breathing; natural pause present; fewer symptoms.
≥ 40 seconds	Excellent; optimal breath control and lung function	Effortless, slow, deep breathing; minimal or no symptoms; typical of healthy individuals and athletes.

What do these scores mean for your health?  

• A low Control Pause (< 20 seconds) is often associated with asthma, rhinitis, anxiety, panic disorders, and sleep-related breathing issues. These individuals tend to have faster, more labored breathing and experience more symptoms.  
• Improving your Control Pause by just 5 seconds can significantly reduce symptoms such as breathlessness, coughing, wheezing, and chest tightness.  
• A Control Pause above 25 seconds indicates your breathing is functional, with an 89% chance of good respiratory health.  
• Achieving a Control Pause of 40 seconds or more reflects excellent breath control, often seen in well-trained athletes and healthy adults. 

Keep in mind:  

• Progress may be gradual; expect a 3 to 4-second increase per week during the first few weeks of practice.  
• Plateaus are normal, so consistent practice will eventually lead to improvement.  
• The Control Pause test is not about holding your breath as long as possible, but stopping at the first natural urge to breathe, ensuring accuracy and safety. 

How to Improve Your Control Pause Results 

Improving your CP and breath control test results is achievable with consistent practice and mindful habits. Here are practical steps to help you increase your Control Pause (CP) and develop healthier breathing patterns: 

Stop “big breathing” 

• Avoid taking large, forceful breaths. Instead:  
• Keep your mouth closed and breathe only through your nose.  
• Practice calm, gentle breathing with reduced volume.  
• Aim for silent breathing, especially during rest and sleep. 

Practice reduced breathing exercises 

Aim to breathe in less air without strain. This helps lower airway resistance and improves carbon dioxide tolerance, which raises your CP score. You can begin by learning how to practice the Buteyko breathing technique.

Incorporate nasal breathing during exercise 

Always breathe through your nose while exercising. This supports light, slow, and deep breathing, which stabilizes your airways and improves overall respiratory function.

You can also get MyoTape, which is a breathing aid that encourages you to breathe through your nose always.

Focus on light, slow, and deep breathing  

• Light breathing reduces the force of airflow, thereby lowering airway resistance and minimizing disruptions such as snoring or sleep disturbances.  
• Slow breathing calms your nervous system, reduces breathing effort, and stabilizes airflow to prevent awakenings during sleep.  
• Deep breathing engages the diaphragm fully, strengthening throat muscles and reducing the risk of airway collapse. 

Add physical exercise 

To increase your Control Pause from around 20 to 40 seconds, combine breathing exercises with regular physical activity. Exercise enhances lung capacity and supports better breath control. 

Regularly retest your Control Pause 

Monitor your progress by performing your breath control test consistently. Each 5-second increase in your CP score reflects improved breathing patterns and better respiratory health. 

When you follow these tips and practice the Buteyko breathing method, you can steadily improve your breath hold test results and enjoy better sleep, breathing, and health. 

Get better at breathing with the Buteyko Method 

The Control Pause test is a proven, science-backed tool for measuring and improving your breathing health. The Buteyko Method is a breathing technique specifically designed for individuals seeking genuine, lasting improvements in their breathing and overall health. Buteyko Clinic offers practical tools to help you breathe easier, feel better, and see measurable progress with every breath test you take. 

Ready to go further? Explore our online breathing courses to get step-by-step guidance on how to use the Buteyko breathing technique for medical conditions. If you’re passionate about sharing these benefits with others, our breathing certification programs make it possible to teach Buteyko anywhere in the world. And for daily support, our breathing tools and products can help you stay on track.